Warm up:
15/12 cal aab
10/10 cossack squat
10 sots press
16 starfish
Strength:
Emom 3′-5′
1 squat snatch @75%
3 position snatch deadlift
3×1-3 pause :05 @80%
Metcon:
Amrap 12′
10 plate overhead straight sit up 20/15kg
7,5 m hswlk / 15 bear wlk
250/200 m row
rest 2′
Amrap 12′
:20 L-sit hold / hollow hold
5/5 nonalternatin pistol / 10/10 jumping lunges
200 m run or 500/400 m bikeerg
Accessory:
E90′ x 9:00 (6sets)
3-8 unbroken wall facing strict hspu
Warm up: 3 rds 15/12 cal cardio 50 single under 10/10 single arm ring row 30” plank shoulder tap Strength: Build to set of 5 heavy Push Press then 4×5 80-85% 4×8/8 landmine kneeling press/ half kneeling dumbell press heavy Metcon: Every 4 min x 5 = 20 min 3 hang clean +…
Warm-Up 3 Sets 1:00 Cardio 10 Alt. DB Snatch 12 Glute Bridge 14 Alt. Lunge Strength 10:00 Min. 1 RM Squat Snatch 10:00 Min. 1 RM Back Squat Metcon For Time 5000 m Row Test
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Warm up: 3 sets 15/12 cal cardio 5 straight leg box jump 10 sots press w. BB :30/:30 side plank Strength: Squat snatch 3×2 @75-80% 2×1 @82-87% Snatch pull: 3×3 @90-95% Metcon: 3 rds 30 box jump overs 20 t2b / ghd sit up / weight sit up Accessory: 4x 10/10…
Warm up: 15/12 cal row 15 goblet squat 15 banded upright row :30/:30 side plank Strength: Back squat 1×3 @55 % 1×3 @59% 2×3 @63% Front squat 1×3 @55% 1×3 @59% 2×3 @63% Metcon: Amrap 4’ 30 burpee 40/30 cal row 30 alt pistol 3 rope climb rest 2…
Warm up: 3 rds 15/12 cal 10/10 cossack squat 10 ring row :02 at pause top pos. 16 starfish Strength: Back squat 1×8 @62% 1×8 @67% 1×6 @75% 1×6 @81% Front squat 1×5 @60% 1×5 @70% 1×5 @75% 1×5 @80% Metcon: Amrap 5’ 24 alt pistol 20/15 cal aab 6 wall walk…
